Essential fatty acids have gotten a lot of press, and you may have been advised by your doctor to eat more fish to increase your omega-3 intake. But rarely do you hear about the other type of essential fatty acid, omega-6 fatty acids. Omega-6 fatty acids are an unsaturated fat that your body needs, but cannot manufacture. Thus, like omega-3s, you must obtain omega-6 fatty acids through the foods you eat.
Omega-6 Sources
According to Dr. Donald Hensrud of the Mayo Clinic, omega-6 fatty acids are plentiful in commonly used vegetable oils, nuts and seeds. In fact, because of omega-6 fatty acids' presence in oils that are frequently used in the manufacture of processed foods -- and the high rate of processed food consumption in the typical Western diet -- experts estimate that most Americans consume 14 to 25 times more omega-6 than omega-3 fats, says the University of Maryland Medical Center.
Recommended Intake
Because of the high typical omega-6 fatty acid intake, most people don't have to worry about supplementing their diet's omega-6s. In fact, some physicians may recommend you reduce your omega-6 intake. The University of Maryland Medical Center explains that omega-6 and omega-3 fats should be taken in proper balance in the diet, ideally in a 2:1 to 4:1 ratio of omega-6 to omega-3. According to the American Heart Association in the journal "Circulation," a balanced diet includes 5 percent to 10 percent of its calories from omega-6 fatty acids.
Omega-6 Controversy
There has been some confusion and controversy within the health community regarding omega-6 fatty acids. Specifically, since omega-6s are thought to increase unhealthy inflammation in the body, some health professionals have counseled people to avoid omega-6 fatty acids. However, the American Heart Association maintains that this view is faulty, and then scientific study reveals that omega-6 fatty acids are not pro-inflammatory, but instead help reduce risk of heart disease. However, it's important to also eat other healthy foods and follow other heart-healthy lifestyle and diet guidelines for heart disease prevention, says the AHA.
Considerations
Everyone's diet is different, so if you have concerns about your omega-6 fatty acid intake, consult your physician for recommendations. Certain medical conditions, such as eczema and arthritis, may benefit from increased omega-6 intake, such as through supplements. In general, it's important to balance your omega-6 intake with proper levels of omega-3 intake as well; you may wish to ask your doctor for advice regarding omega-3 supplementation to balance your omega-6 intake.
References
- MayoClinic.com; Omega-6 Fatty Acids: Can They Cause Heart Disease?; Donald Hensrud, M.D.; November 2009
- University of Maryland Medical Center; Omega-6 Fatty Acids; Steven D. Ehrlich, N.M.D.; June 2009
- "Circulation"; Omega-6 Fatty Acids and Risk for Cardiovascular Disease; William S. Harris, Ph.D., F.A.H.A., et al.; January 2009
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